Almonds vs. Black gram — In-Depth Nutrition Comparison
Compare
The main differences between almonds and black gram
- Almonds have more vitamin B2, manganese, phosphorus, vitamin B3, and calcium; however, black gram has more iron, folate, fiber, and vitamin B6.
- Daily need coverage for vitamin B2 for almonds is 68% higher.
- Black gram has 33 times less saturated fat than almonds. Almonds have 3.802g of saturated fat, while black gram has 0.114g.
- Black gram has a higher glycemic index than almonds.
Food types used in this article are Nuts, almonds and Mungo beans, mature seeds, raw.
Infographic
Infographic link
Mineral Comparison
Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
| Contains more CalciumCalcium | +94.9% |
| Contains more PhosphorusPhosphorus | +26.9% |
| Contains less SodiumSodium | -97.4% |
| Contains more ManganeseManganese | +42.7% |
| Contains more PotassiumPotassium | +34.1% |
| Contains more IronIron | +104% |
| Contains more SeleniumSelenium | +100% |
Vitamin Comparison
Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
| Contains more Vitamin EVitamin E | +∞% |
| Contains more Vitamin B2Vitamin B2 | +348% |
| Contains more Vitamin B3Vitamin B3 | +150% |
| Contains more CholineCholine | +∞% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin B1Vitamin B1 | +33.2% |
| Contains more Vitamin B5Vitamin B5 | +92.4% |
| Contains more Vitamin B6Vitamin B6 | +105.1% |
| Contains more FolateFolate | +390.9% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
21.15 g
Fats:
49.93 g
Carbs:
21.55 g
Water:
4.41 g
Other:
2.96 g
Protein:
25.21 g
Fats:
1.64 g
Carbs:
58.99 g
Water:
10.8 g
Other:
3.36 g
| Contains more FatsFats | +2944.5% |
| Contains more ProteinProtein | +19.2% |
| Contains more CarbsCarbs | +173.7% |
| Contains more WaterWater | +144.9% |
| Contains more OtherOther | +13.5% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
3.802 g
Monounsaturated fat:
Mono. Fat
31.551 g
Polyunsaturated fat:
Poly. Fat
12.329 g
Saturated fat:
Sat. Fat
0.114 g
Monounsaturated fat:
Mono. Fat
0.085 g
Polyunsaturated fat:
Poly. Fat
1.071 g
| Contains more Mono. FatMonounsaturated fat | +37018.8% |
| Contains more Poly. FatPolyunsaturated fat | +1051.2% |
| Contains less Sat. FatSaturated fat | -97% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
 |
 |
||
| Lower in Sugar |
|
||
| Lower in Saturated fat |
|
||
| Lower in price |
|
||
| Lower in Sodium |
|
||
| Lower in Glycemic Index |
|
||
| Lower in Cholesterol | Equal | ||
| Rich in minerals | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Vitamin E | 25.63mg | 171% | |
| Monounsaturated fat | 31.551g | 0.085g | 79% |
| Polyunsaturated fat | 12.329g | 1.071g | 75% |
| Fats | 49.93g | 1.64g | 74% |
| Vitamin B2 | 1.138mg | 0.254mg | 68% |
| Iron | 3.71mg | 7.57mg | 48% |
| Folate | 44µg | 216µg | 43% |
| Manganese | 2.179mg | 1.527mg | 28% |
| Fiber | 12.5g | 18.3g | 23% |
| Saturated fat | 3.802g | 0.114g | 17% |
| Phosphorus | 481mg | 379mg | 15% |
| Vitamin B3 | 3.618mg | 1.447mg | 14% |
| Calcium | 269mg | 138mg | 13% |
| Calories | 579kcal | 341kcal | 12% |
| Carbs | 21.55g | 58.99g | 12% |
| Vitamin B6 | 0.137mg | 0.281mg | 11% |
| Vitamin B5 | 0.471mg | 0.906mg | 9% |
| Choline | 52.1mg | 9% | |
| Protein | 21.15g | 25.21g | 8% |
| Selenium | 4.1µg | 8.2µg | 7% |
| Potassium | 733mg | 983mg | 7% |
| Copper | 1.031mg | 0.981mg | 6% |
| Vitamin B1 | 0.205mg | 0.273mg | 6% |
| Zinc | 3.12mg | 3.35mg | 2% |
| Sodium | 1mg | 38mg | 2% |
| Magnesium | 270mg | 267mg | 1% |
| Net carbs | 9.05g | 40.69g | N/A |
| Sugar | 4.35g | N/A | |
| Starch | 0.72g | 0% | |
| Vitamin A | 0µg | 1µg | 0% |
| Trans fat | 0.015g | 0g | N/A |
| Tryptophan | 0.211mg | 0.263mg | 0% |
| Threonine | 0.601mg | 0.875mg | 0% |
| Isoleucine | 0.751mg | 1.287mg | 0% |
| Leucine | 1.473mg | 2.089mg | 0% |
| Lysine | 0.568mg | 1.674mg | 0% |
| Methionine | 0.157mg | 0.367mg | 0% |
| Phenylalanine | 1.132mg | 1.473mg | 0% |
| Valine | 0.855mg | 1.416mg | 0% |
| Histidine | 0.539mg | 0.706mg | 0% |
| Fructose | 0.11g | 0% | |
| Omega-3 - ALA | 0.003g | N/A | |
| Omega-6 - Eicosadienoic acid | 0.002g | N/A | |
| Omega-6 - Linoleic acid | 12.32g | N/A |
Which food is preferable for your diet?
is better in case of low diet
|
|
|
| Low Calories diet |
|
|
| Low Fats diet |
|
|
| Low Carbs diet |
|
|
| Low Glycemic Index diet |
|
Vitamins & Minerals Daily Need Coverage Score
The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
78%
34%
Minerals Daily Need Coverage Score
142%
143%
Comparison summary
Which food is lower in Sugar?
Black gram is lower in Sugar (difference - 4.35g)
Which food is lower in Saturated fat?
Black gram is lower in Saturated fat (difference - 3.688g)
Which food is cheaper?
Black gram is cheaper (difference - $0.9)
Which food contains less Sodium?
Almonds contains less Sodium (difference - 37mg)
Which food is lower in glycemic index?
Almonds is lower in glycemic index (difference - 43)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.